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Fitness & Workouts

Coach Transformed Body at 40 by Ditching CrossFit and Running and Doing This Instead

She claims that working “smart” not “harder” is the key

Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you training hard and taking extreme measures with your diet but can’t seem to lose weight? You might need to tone things down, one expert says. Kathe Martin is a certified nutrition coach who helps women transform their bodies via nutrition and exercise. In a new post, she shares her dramatic before-and-after photo, revealing how she smartened up her approach to losing weight. “Transformation Over 40—But It Didn’t Happen Overnight,” she writes in the caption, revealing the simple tactics she used to lose weight. “The key? Dialing in my nutrition and training smarter, not harder,” she writes. Here is what she did:

There Is No Quick Fix

“This isn’t a 6-week challenge or a quick-fix diet. This is years of consistency, trial and error, setbacks, and breakthroughs. Progress wasn’t linear—I had my ups and downs, moments of doubt, and times when I felt like I was doing everything right but still wasn’t seeing the results I wanted,” she writes.

She Dialed in Her Nutrition

“The real shift happened when I finally dialed in my nutrition. No more extreme dieting, no more chasing quick fixes—just fueling my body in a way that actually worked for me,” she continued.

She Changed Her Approach to Fitness, Running Less

She also had to change her approach to fitness. “And as much as I love running, I had to face a hard truth: more wasn’t always better. I used to run five days a week, thinking that was the key to getting lean, but in reality, I needed more balance,” she writes.

Now She Runs Twice a Week

She now balanced cardio with strength. “Now, I still run (because I love it and always will! 🏃♀️), but just twice a week (only during race season), while making lifting the priority.”

She Lifts Weights and Does Low-Intensity Workout

She also started lifting weights. “Strength training and low intensity gave me the results I had been chasing for years,” she reveals.

She Used to Do CrossFit

“I was never this strong or this lean in all my years of CrossFit. I worked hard, but I was constantly under-fueling, overdoing cardio, and stuck in the mindset that more was better. Turns out, smarter was better,” she admits.

It Takes Time and Commitment

“So if you’re feeling stuck, frustrated, or like your progress isn’t happening fast enough—just know, this takes TIME. But if you stay consistent, work smarter (not harder), and trust the process… the results WILL come.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

Coach Transformed Body at 40 by Ditching CrossFit

Kathe Martin nutrition.by.kathe
Copyright nutrition.by.kathe/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you training hard and taking extreme measures with your diet but can’t seem to lose weight? You might need to tone things down, one expert says. Kathe Martin is a certified nutrition coach who helps women transform their bodies via nutrition and exercise. In a new post, she shares her dramatic before-and-after photo, revealing how she smartened up her approach to losing weight. “Transformation Over 40—But It Didn’t Happen Overnight,” she writes in the caption, revealing the simple tactics she used to lose weight. “The key? Dialing in my nutrition and training smarter, not harder,” she writes. Here is what she did:

There Is No Quick Fix

“This isn’t a 6-week challenge or a quick-fix diet. This is years of consistency, trial and error, setbacks, and breakthroughs. Progress wasn’t linear—I had my ups and downs, moments of doubt, and times when I felt like I was doing everything right but still wasn’t seeing the results I wanted,” she writes.

She Dialed in Her Nutrition

“The real shift happened when I finally dialed in my nutrition. No more extreme dieting, no more chasing quick fixes—just fueling my body in a way that actually worked for me,” she continued.

She Changed Her Approach to Fitness, Running Less

She also had to change her approach to fitness. “And as much as I love running, I had to face a hard truth: more wasn’t always better. I used to run five days a week, thinking that was the key to getting lean, but in reality, I needed more balance,” she writes.

Now She Runs Twice a Week

She now balanced cardio with strength. “Now, I still run (because I love it and always will! 🏃♀️), but just twice a week (only during race season), while making lifting the priority.”

She Lifts Weights and Does Low-Intensity Workout

She also started lifting weights. “Strength training and low intensity gave me the results I had been chasing for years,” she reveals.

She Used to Do CrossFit

“I was never this strong or this lean in all my years of CrossFit. I worked hard, but I was constantly under-fueling, overdoing cardio, and stuck in the mindset that more was better. Turns out, smarter was better,” she admits.

It Takes Time and Commitment

“So if you’re feeling stuck, frustrated, or like your progress isn’t happening fast enough—just know, this takes TIME. But if you stay consistent, work smarter (not harder), and trust the process… the results WILL come.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Got "Lean" at 40 by Making 4 Changes

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Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lean out? It might be time to make some changes to your routine. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post, he reveals that he had to make some tweaks to his routine to shave off the pounds. “These 4 changes got me the leanest ever at 40,” he says in the post.

After He Turned 40 He Had to Make Some Changes

“I’ve been working out consistently for over 20 years. I would always get strong and put on size but struggled to get super lean. I wanted to bring in my 40th birthday by reaching the goal of being leaner than I’ve ever been. I made these 4 Changes,” he writes.

1. Patience:

“In the past, I’d start my summer cut in March, rush the process, and burn out before summer even arrived. This year, I started in January and ditched the deadlines. Instead, I focused on making sustainable lifestyle changes. By not rushing, I achieved better results without feeling drained,” he said.

2. Daily Steps

“Walking is underrated!” he says. In January, I struggled to hit 8,000-10,000 steps. Now, I average 12,000-14,000 daily by getting creative.” He takes 10-minute walks throughout the day and a 30-minute walk after dinner. “I even recommend a walking pad if outdoor walks aren’t realistic,” he says. “BONUS: My clients who prioritize daily steps see the best progress. Every 10 minutes = ~1,000 steps.”

3. Zero Restriction

He also advises against restriction. “Instead of ‘getting it all out of my system’ with a cheat meal, I now enjoy foods I love every day,” he says.

  • Greek yogurt cereal bowls (w/ chocolate chips)
  • Weekends = burgers, fries, or protein pancakes at @ihop

“This approach feels sustainable and keeps cravings in check. But I stay mindful of total calories and always hit my protein + fiber goals,” he says.

However Calories Matter

“It’s not all about calories, but let’s be honest—it kinda is when it comes to fat loss,” he continues. “Once I got real with myself about tracking everything (yes, even those sneaky bites while cooking), the fat loss results spoke for themselves. It’s about creating balance with total calories and consuming nutrient dense foods. 80/20 rule! Gotta hit that protein goal also! Every day!”

4. Sleep & Recovery

Sleep and recovery is a “game-changer!” he says. “Consistent sleep/wake times = better rest. Blue light blocker glasses before bed. Active rest days (1-hour walks instead of weightlifting),” he says.

Also, Start Your Day with 40 Grams of Protein

In another post, he reveals his 40-30-20 method. First, the 40. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk for 30 Minutes

Next up, the 30. “Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Lift Weights for 20 Minutes

And finally, the 20. “Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

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Leah Groth
By Leah GrothNov 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you feel like your face is “puffier” and “fluffier” than it used to be? There might be a reason for that, according to one expert. Katie Hardage Penland is a fitness coach who helps people “workout smarter, not harder.” In a new social media post, she discusses how she depuffed and defluffed her face. “40+ Ladies. I realize I was not overweight by definition in my before picture, and that’s not what this post is about. I had hit my 40s and noticed I started to feel puffier/fluffier,” she writes in the Instagram post.

Running Was Leaving Her with Inflammation

“What once worked for me (running) was actually making me feel worse. I could feel it: in my face, arms, tummy…Long story short, I had to make changes. Here are three that made a huge difference,” she writes at the start of the post.

She Swapped Running for Walking

The first thing she did was swapped running for walking. “Now, my runner people don’t freak out…running obviously has great benefits, but losing fat and toning up is not one of them. I’ve been an avid runner my whole life. If you are excessively running and feeling bad, that’s a sign you need to reevaluate what’s happening to your body,” she writes.

She Focused on Macros Over Calories

Next, she focused on macros, not calories. “Nutrition is important for any age, but especially for midlife mommas! Our bodies are naturally losing muscle as we age, so fueling ourselves with the right macro split can make all the difference!” she writes in the post.

She Incorporated Strength Training

Finally, she incorporated three strength training days a week. “Remember what I just said about us losing muscle as we age?! That’s a BIG problem if you aren’t focused on building it. Muscle burns more calories than fat. It’s more metabolically active than fat tissue, so it burns more calories…not just during a workout but way after, too…like while you’re watching Netflix. If you stop focusing on calories burned in your one treadmill sweat session and start focusing on building some muscle so you can burn more all day, you would see a BIG change in that extra fluff!” she writes.

RELATED:I Lost 32 Pounds of Fat and Shaved 10 Inches Off My Waist with These 8 Tips

She Used to Spend “Hours” at the Gym

In another post she elaborates on how she changed her approach to fitness. “I used to hit the gym for hours on the daily. I would hop on the treadmill, run some miles, piddle around the weight section for a bit, and then throw in some abs or stretches at the end. The problem I had?! NOTHING CHANGED! I was working out so hard, but seeing no positive change for it,” she says.

Her Approach Didn’t Work

“I knew nutrition played a part in that so I counted/restricted calories and started to GAIN weight (and I don’t mean muscle)! I knew something wasn’t right. For the amount of effort I was putting in, the reward should be much better. ‼️Fast forward to now…I learned how to pair my workouts WITH macros and it changed it all for me‼️” she continued.

She Focuses on Progressive Overload

“I follow 30-minute workouts that focus on a progressive overload format. I pair these with the RIGHT macros for my age and body’s needs! This helped balance my hormones, improved my cortisol levels, increased my energy, and improved my sleep…which all resulted in burning crazy fat and building muscle!” she says.

She Pairs Short HIIT Workouts with Lower Carb Days

Here is an example. “I pair a short, HIIT workout with a lower carb day. Your body’s number one preferred source of energy comes from carbs. When you don’t have those to pull from it dips into your fat stores instead! Pair that with a fat-burning workout like HIIT, and watch what happens,” she says.

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

She Pairs Higher Carb Days with 30 Minute Strength Training Workouts

“On the flip side, I pair my higher carb days with 30-minute strength training workouts…to have the energy, to build the muscle which helps burn more fat all day. If you’re not seeing the change you want to see, try this method!” she says. “Work smarter, not harder!” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Coach Transformed Her Body by Ditching This Workout

Jenna Rizzo jennaaaamariee
I'm a Diet Expert, and These Are the Top 5 Foods I Avoid to Stay Lean
Copyright jennaaaamariee/Instagram
Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you burning out with your workout routine? It could be preventing you from losing weight. Jenna Rizzo is a fitness influencer and online coach who helps her clients “shed inches off their waist without crash dieting.” In a new Instagram post, she focuses on a popular workout method. “Let me share with you something most women don’t know when it comes to losing weight,” she writes, revealing the workout you should skip and why.

Working Out Too Hard Can Slow Results

“Working out too hard can slow down your results,” she says. While you are “supposed to work hard in the gym” there is a such thing as overdoing it. “I live for the days I walk out of the gym feeling like a baby deer after a good leg day. BUT There’s a fine line between pushing yourself enough to get amazing results and doing workouts that are just hard for the sake of being hard,” she says.

She Doesn’t Recommend High-Intensity or Bootcamp Workouts

“No rhyme or reason - just balls to the wall, high heart rate, as many calories as you can burn workout that just leaves you dead,” is not a good approach, per Rizzo. “I see this all the time with ‘fitness influencer’ workouts, bootcamp classes, hiit workouts.. I even fell for the mentality that was the ‘best’ way to workout - peep my before pic lol. But there’s a few reasons these workouts can create issues,” she continues.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Too Much Volume

The first reason they don’t work is too much volume. “Busting out 50 squats is impressive, but not exactly practical. How do you progress from that? Do 100 reps next week? 200 reps the week after?” she says.

Too Much Focus on the Weight and Not Muscles

She also says that many people are “too focused on just moving the weight - not the muscles you want to target,” which isn’t good. “Never taking the time to develop a mind muscle connection, it’s likely you won’t ever hit the intended muscle you’re trying to work.”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Not Resting Enough

Finally, not taking adequate rest is another common faux pas with these workouts. “This goes for inside and outside the gym. Take more than 60 seconds rest time between sets and give yourself minimum 1 full rest day per week,” she says.

She Recommends Her “Minimalist Training System”

“I’ve used my minimalist training system on myself & with my clients for a while now.. & I’ve yet to have a client who’s not a little shocked at their plan for being so easy compared to anything they’ve done before lol.. But the results continue to speak for themselves.”

RELATED:6 Standing Workouts for a Stronger, Leaner Core

Also, If You Want to Lose Weight Fast, Hydrate

In another post, she reveals how she loses weight fast, starting with hydration. “Number one, I'm going to make sure I'm drinking a ton of water,” says Rizzo. “Now, I know a lot of times people think that drinking a ton of water is gonna cause you to retain a ton of water, but it actually does the opposite. You can kind of think of it as flushing out your system.”

Also Decrease Carb Intake

“Number two, I'm gonna be eating slightly lower carbs. So have you ever heard of when people do keto and they magically drop five pounds in like two days and everybody thinks it's magic? Well this is because when you eat carbs, your body's gonna hold onto a certain amount of water weight because of it. So when you cut back on your carbs, your body's gonna be able to let go of a decent bit of water, which again will help us look a little bit tighter and leaner,” Rizzo continues.

And Amp Up Fiber and Probiotic Intake

“Number three, I'm eating at least 30 grams of fiber and getting some good probiotics in. So this is gonna be really good for your gut help, help keep you regular, if you know what I mean. Gonna help cut down on any inflammation and bloating you might have in your gut,” she says.

Sleep More

“And number four, I'm getting as much sleep as I possibly can and if you know me, you know, I prioritize sleep over almost everything when it comes to weight loss because most people truly aren't getting enough. But in this particular instance, I'm getting good long deep sleep to help cut back any inflammation and unwanted water weight,” Rizzo concludes. What are the other health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, and helps relieve stress in addition to aiding in weight loss. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

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Copyright tammikuthan/Instagram
Leah Groth
By Leah GrothJan 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.

She Was Stuck in the Cycle of “Eat Less, Run More”

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“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.

8,000 to 10,000 Steps Per Day

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Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Strength Training

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Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.

Carb Cycling and Balanced Macros

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Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.

Sleep

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Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

These Things Were Instrumental in Her Weight Loss

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“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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